Dr. G's Training Journal

[Garrett Smith]

Today's CA WOD:

Joint mobility

Snatch (80% x 1 x 2): 50kg x 1 x 2
C&J: (80% x 1 x 2): 62kg x 1 x 2

Metcon: 3 rounds, 16:00
Subbed 25 CBs overhead swing for 500m rows, 30 regular situps, 15 pullups

[Greg Davis]

Doc this is your normal joint mobility warmup? HSPU and pistols? thats really jumping into it IMO.. the rest sounds more reasonable.. things like 15 pullups i would consider part of a workout but wow i guess you are pretty advanced relative to me!

i guess in this context you are prepping for some max oly lifting tho?

Joint mobility

Gymnastic "movements" warmup:
3 HSPU
15 pullups
16 alternating pistols
15 35# KB single leg DL L/R
10 KTE
10 dips
15 53# KBs shrugs
15 forward lunges L/R
5 spinal extensions
15 GHD situps
15 full-depth parallette pushups
15 body rows
15 dowel OHS
15 decline situps
15 unweighted reverse hyperextensions

[Garrett Smith]

Greg,
I got tired of typing out all of the joint mobility exercises in my previous training log over at CF, so I shortened it to "Joint mobility" here. Anything after that is either warmup or workout.

I do a mixture of the "foot drills", Z-Health, Pavel's stuff, some things from Mike Boyle, and even some Egoscue. Too much to itemize every day. Thanks for asking though!

[Greg Davis]

Oh ok I thought you meant that list was your joint mobility work.. was gonna say...

i like eric cressey's (writes at t-nation) stuff for mobility.. seems to really know his stuff so i keep an eye on his latest and he has a great dvd called magnificent mobility. especially good for shoulders which i try to prehab as much as possible cuz i see a lot of rock climbers mess up their shoulders.

[Garrett Smith]

8am:

Joint mobility

OL portion of today's CA WOD:
Snatch (90% x 1 x 1): 57.5kg x 1 x 1
C&J (100% x 1 x 1): 76.5kg x 1 x 1, OOPS--only did about 90%. Dr. G's early morning math not so good...that and I maxed this the other day when I wasn't supposed to, so I'm going to say that I'm still a good person.
Front Squat (90% x 2 x 1): 100kg x 2 x 1

Finished workout this evening, 6pm

Gymnastics holds, 30" each:
Handstand
Hanging L-sit, finished in tuck sit
GHD "body straight" hold
Back extension "body straight" hold
Bottom position pistol hold, L then R
Parallette L-sit, finished in tuck sit
70# KBs farmers hold in 2nd pull position
Legs unsupported "body straight" hold
Back extension "body straight" hold
Wall sit 90 deg
Tuck planche on parallettes, finished with toes on floor
Tucked front lever
Tucked back lever

Metcon from today's WOD:
3 rounds of
30 jumping pullups
20 15# DBs horizontal push to squat to pushup position and repeat (an attempt to mimic sprawl ball with a 15# ball, this destroys the front shoulders)
10 35# KB chops L/R
12:47

I'm done. Time to go home.

[Garrett Smith]

Yesterday 11/15/07: Rest.

Today:

Joint mobility

Snatch (80% x 1 x 2): 50kg x 1 x 2
C&J (80% x 1 x 2): 70kg x 1 x 2

Metcon:
3 rounds of
10 tractor tire flips
15 dips (no rings, plus dips are a weak point for me currently)
5 TGU situps L/R
16:00

Stretching

Awesome workout. Since I'm going to Phoenix for continuing ed this weekend, I think I'll just be taking my 53# KBs and doing some snatching and long cycle C&Jing outside in the morning on Sunday (I'll be driving up early morning Saturday).

[Garrett Smith]

Yesterday (11/18/07): Rest day, drove to Phoenix in the early morning for the AzNMA conference.

Today (11/18/07) in Phoenix, only equipment available was 2 53# KBs:

Joint mobility

Warmup sets (all done with one 53# KB) L/R
5 single-leg KB DL
5 Russian swings
5 long cycle C&J
5 snatches

5 minute Secret Service Snatch Test: 80 reps total
First time doing this, took it relatively easy, only got 4.5 hours of sleep last night. Just glad to establish a baseline to start from and get in a workout while out-of-town (Derek Simonds' consistency being a huge motivation).

[Garrett Smith]

Today's CA WOD:

Joint mobility

Gymnastic "movements" warmup:
4 HSPU (+1)
15 pullups
16 alternating pistols
15 35# KB single leg DL L/R
10 KTE
10 dips
15 53# KBs shrugs
15 dowel OHS
7 spinal extensions
15 GHD situps
15 full-depth parallette pushups plus
15 body rows
15 wall squats
15 decline situps
15 unweighted reverse hyperextensions

OL:
Snatch (80% x 1 x 3): 50kg x 1 x 3, felt good
C&J (80% x 1 x 2): 70kg x 1 x 2
Front Squat (90% x 1 x 1): 100kg x 1 x 1

[Garrett Smith]

Today's CA WOD:

Joint mobility

Snatch (80% x 1 x 1): 50kg x 1 x 1
C&J (80% x 1 x 1): 69kg x 1 x 1

Did not get the planks in. I'll do my gymnastics holds with some extra plank work tomorrow.

[Garrett Smith]

Today's CA WOD:

Joint mobility

Snatch (85% x 1 x 2): 52.5kg x 1 x 2
C&J (85% x 1 x 2): 74kg x 1 x 2
I'm looking forward to the weekend PR tests, that's a good sign.

Gymnastics holds, 30 seconds each:
Tuck planche on parallettes, broken into two parts
Tucked front lever, one leg extended & elevated, switched halfway
Tucked back lever, one leg extended & elevated, switched halfway
Bottom position pistol hold, L then R
GHD "body straight" hold
Back extension "body straight" hold
Handstand
One arm hanging tuck sit, switched hands halfway
Legs unsupported "body straight" hold
Reverse hyperextension "body straight" hold
Wall sit 90 deg
Parallette tuck sit
70# KBs farmers hold in 2nd pull position

Rotating positions through, 1 minute each, arm fully extended: front plank, R side plank, back plank, L side plank

Rotating positions through, 30 seconds each, resting on forearms: front plank, L side plank, back plank, R side plank